Monday, February 12, 2018


Monday, February 12, 2018

I am excited to officially announce that Douglas Germano will join his wife (Coach Alex Germano) supporting the BCF community! Over the last few months, Doug has been leading our Competition WODs each weekend. In addition over the past few months, we have been integrating Doug into our programming process (he brings incredible experience with programming for athletes of all levels) and he has done a tremendous job designing our programming in January! Going forward, Doug and Bj Peyton will be leading our programming efforts to continue to challenge our community to improve our fitness! Excited for this great addition to the BCF team!
I found Crossfit during 2008 at the first Crossfit Affiliate, Crossfit North (now Crossfit Seattle). I stuck with Crossfit for a few years and eventually competed at the Regional level as an individual in 2012 and was on affiliate teams in 2013 and 2014. I also received my Crossfit L1 in 2012 to become involved in coaching Crossfit. I have coached at various affiliates and have offered clients individualized programming since 2012. I am also a published author within the Crossfit Journal. I enjoy training, competing and experimenting with various styles of exercise and nutrition.
I hold the following certifications:
CrossFit Level 1 Trainer, CF-L1
Juris Doctorate – Chicago-Kent College of Law (2015)
US Marine Judge Advocate

Show up between 5:15pm-6:45pm to received free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Come see them every other week at Ballston Crossfit to learn more about what they can do for you and to get some exceptional ART therapy after your workout.  For further information or to schedule a new patient appointment, feel free call them at (703) 536-5900.  (Their office is only a mile west of Ballston CrossFit down Wilson Boulevard.)
Overview of Week:
Monday: Back Squat
Tuesday: Benchmark “Grace”
Wednesday: Valentine Partner WOD
Thursday: Snatch EMOM 15
Friday: OPEN WOD 15.2
Saturday: Deadlift 1RM
Sunday: Cleans

Back Squat
5 x 5
(ME/ascending; Working Sets start at 75%)

20:00 Cap
8 Toes to Bar
12 Wall Ball Shot 20/14
24 Double Unders

Post-WOD Finisher:
Accumulate a 5:00
Plank on Hands